Comparing Nutrients in 7 ounces Baked White Potatoes VS Boiled Okra

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled Okra	27%	7%	66%

Macro Nutrients

	Baked White Potatoes	Boiled Okra	Recommended Dietary Allowance
Energy	6.3% 183kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	6.9% 8.95g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	6.57% 4.76g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.99% 0.71g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	13% 4.96g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	6.63% 3.7g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled Okra	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	8.45% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	23% 91μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	36% 32.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	66% 79.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled Okra	Recommended Dietary Allowance
Calcium	2% 20mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	18.7% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	16% 1.27mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	25.4% 0.58mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	21.3% 149mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	7.88% 268mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	7.76% 0.85mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.96% 184g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Boiled Okra:

• Baked Whole White Potatoes have 1.8 times more Vitamin B3 and 1.8 times more Vitamin B5 than Boiled and Drained Okra.
• While Boiled and Drained Okra contains 14 times more Vitamin A, 2.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin C, 6.8 times more Vitamin E and 14.8 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Okra have similar amounts of Vitamin B6 and Vitamin B9 per 7 oz.
• Both Baked Whole White Potatoes as well as Boiled and Drained Okra have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Boiled Okra:

• Baked Whole White Potatoes have 1.5 times more Copper, 2.3 times more Iron, 2.3 times more Phosphorus and 4 times more Potassium than Boiled and Drained Okra.
• While Boiled and Drained Okra contains 7.7 times more Calcium, 1.3 times more Magnesium and 1.6 times more Manganese than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Okra have similar amounts of Zinc and Water per 7 oz.
• Both Baked Whole White Potatoes as well as Boiled and Drained Okra have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 4.2 times more Energy and 4.7 times more Carbohydrate than Boiled and Drained Okra.
• While Boiled and Drained Okra contains 1.6 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Okra have similar amounts of Fiber and Protein per 7 oz.
• Both Baked Whole White Potatoes as well as Boiled and Drained Okra have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.